I had a two a day training. My first training was at the 24 Hour Fitness Super Sport in Walnut, CA. I went through a heavy squat session. All the sets went well but my knees have been sore since then.
Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs -1 rep
Barbell Squats - 565lbs, 615lbs, and 655lbs - 1 rep, and 535lbs - 6 reps
Front Squats - 225lbs, 315lbs, 365lbs, and 415lbs - 1 rep
Cable Pulldowns - 220lbs - 10 reps, 235lbs - 8 reps, and 250lbs - 6 reps
Hoist Row Machine (Neutral Grip) - 2 sets - 230lbs - 10 reps
Hoist Row Machine (Supine Grip) - 2 sets - 230lbs - 10 reps
Jump Squats - 5 sets - 5 reps
My second workout was at the Untamed Jiu-Jitsu gym in West Covina, CA. I did reps on taking the back and working on various chokes from the back and from the opponent's turtle position. After that I got to roll for 3 rounds and then I did two rounds of hip escapes.
I had a two a day training again, but I started off with lunch Jiu Jitsu at Rodrigo Freitas BJJ in Hawthorne, CA. The class was split in half, in which half the class did Gi and the other half did NoGi. I took the NoGi portion.
I got to work on NoGi drilling. We drilled on half guard recovery to full guard and another half guard recovery to a knee tap. Then, we did some toreando passing and arm bars from side control. Also, we did triangles, omoplatas, and arm bars from full guard. After that, we did live drills from side control for two rounds. Finally, I got one round of sparring in.
My 2nd workout was at the 24 Hour Fitness Super Sport in Walnut, CA. On the bench, I was working out with other members, so the numbers were changed a bit during the warm up, but I did pretty good and missed my new goal for the month by 1 rep on the bench press for reps.
On the Barbell Push Press, I did great, despite that I haven't overhead press in a while. I was pretty explosive throughout the whole workout. I feel that my conditioning is definitely coming along.
Barbell Bench Press - 135lbs, 185lbs, and 225lbs - 10 reps, and 265lbs - 5 reps
Barbell Bench Press - 305lbs - 9 reps and 2 sets - 305lbs - 5 reps
Barbell Push Press - 135lbs - 5 reps, 185lbs, 225lbs, 250lbs, 275lbs and 280lbs - 1 rep and 280lbs - 2 reps
Rope Cable Pushdowns - 3 sets - 100lbs - 10 reps
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 4 sets - 12 reps + 12 reps
Today's training went really well. I worked on my grip, core, and conditioning. I went beltless on the deadlifts without straps until 565lbs for reps. Also, I went double overhand on the speed deadlifts until the 4th set and I had to go over and under on the grip. Then, my grip was fried on the rope machine. On the seated leg curls, all of the sets were pretty easy. I'm starting to work on my hamstrings more, since it was cramping up during the week, so I want to make sure that they are conditioned properly for the upcoming week.
Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lb and 495lbs - 1 rep
Barbell Deadlifts - 535lbs - 1 rep and 565lbs - 6 reps
Speed Deadlifts - 5 sets - 405lbs - 3 reps
Hoist Pulldown Machine (Pronated Grip) - 3 sets - 345lbs - 10 reps
Vertical Rope Machine - 3 sets - Level 6 - 40 seconds
Seated Leg Curls - 200lbs, 260lbs, and 300lbs - 10 reps
Cable Rotations - 3 sets - 60lbs - 12 reps
Jump Squats - 5 sets - 6 reps